Say goodbye to bland, boring chicken breast.  This savory grilled chicken is coated with a garlic, lemon and fresh herb marinade and even better, it’s the perfect make-ahead dish. You can marinate the chicken for as little as 30 minutes, or even for a few days. The end result is healthy, grilled chicken that’s juicy and bursting with flavor.

Plus it’s the perfect partner for the Chickpea and Cucumber salad. Chickpeas are rich in  protein and fiber. Crunchy Persian cucumbers, red onion and bits of jalapeno give an added zing.  Toss it all with a lemon herb dressing and top with tangy feta cheese for a quick, healthy summer meal.

Why We Love These Ingredients

The protein and fiber in chickpeas work together to slow digestion, which helps promote fullness and keep your appetite under control.  Chickpeas are great for your brain, too thanks to their high levels of choline, which helps improve memory and brain function. They also contain magnesium, selenium, and zinc, and may help protect against depression and anxiety. 

Capers are edible flower buds common to Mediterranean cuisine. They make a great addition to salads, sauces, and dressings.  Not only do these tiny treasures burst with flavor; they also help bump up fiber intake without increasing calorie consumption. Research also shows that capers are high in several key antioxidants and may even lower blood sugar.

Oregano is an antioxidant that may help fight bacteria, protect your cells, and regulate your blood sugar. It also contains thymol and rosmarinic acid which function as natural anti-inflammatories.

Pro Tips to Get You Started

We suggest using boneless breast or thighs for the grilled chicken recipe. Do not use “skin-on” chicken here- the oil from the marinade will cause it to burn. You can refrigerate the marinated chicken for up to 3 days before cooking. You can also freeze it to cook at another time.

Persian cucumbers are baby cukes that are seedless and extra crisp. They only grow to be about 5 or 6 inches long and have a mild, sweet flavor. They are less watery than regular cucumbers which make them ideal for salads.

The chickpea salad will taste even better if you make it ahead of time. The longer everything sits, the more the flavors will develop.

Lemon Grilled Chicken Recipe

PREP TIME: 30

COOK TIME: 15 

YIELD: 5 servings

INGREDIENTS

Chicken:

1 1/2 lbs. boneless, skinless chicken breasts (4-5 small breasts) or boneless, skinless chicken thighs (6-8 pieces.)

Grilled Chicken Marinade:

• 2 TBSP total of fresh oregano and thyme, finely chopped
• zest from one medium lemon (2 tablespoons)
• Juice of one lemon
• 4 garlic cloves, minced
• 1 1/4 tsp kosher salt
• 1/2 tsp fresh ground pepper
• 1/4 tsp chili flakes
• 1/4 cup olive oil

INSTRUCTIONS

1. Pound the thickest part of the chicken breast into uniform thickness aiming for 3/4 inch thick and if very large, cut into uniform sizes 5-6 ounces each.
   
   
2. Make the marinade: Mix marinade ingredients together in a small bowl. Reserve 3 tablespoons of the marinade in a separate bowl  to use for garnishing later. 
   
   
3. Place chicken and marinade in a bowl, baking dish or large zip lock bag and massage to coat all sides well. Marinate for at least 30 minutes or overnight.
   
   
4. Cook the chicken: Preheat grill to medium-high. Lift chicken breasts out of the bowl, letting the excess oil  drip off -before carefully placing it on the grill. Cut the zested lemons in half, placing open sides down on the grill too. Close the grill lid and cook for 4-5 minutes per side. (or until deep golden grill marks appear) then, put heat to low to let the chicken finish cooking. Chicken is done when the thickest part of the breast registers at 160F and meat is no longer pink, and the meat looks opaque. Let it rest 5-10 minutes before serving.
   
   
5. Serve: Place the grilled chicken on a serving platter, squeeze generously with the grilled lemon. Spoon the reserved marinade over the chicken, then slice and serve on a bed of chickpea salad. Garnish with crumbled feta and enjoy.

Chickpea and Cucumber Salad

INGREDIENTS

• 12 oz. Persian cucumbers
• Kosher salt and pepper
• 2 TBSP fresh lemon juice
• 1 tsp. honey
• 2 TBSP olive oil
• 1 TBSP capers, drained and chopped
• 1/4 tsp. dried oregano
• ¼ cup red onion, finely chopped
• 1 jalapeño, seeded and finely chopped
• 1 15-ounce can chickpeas, rinsed
• 12 oz.  mixed cherry and grape tomatoes (halved or sliced)
• 1/2 c. flat-leaf parsley, chopped
• Crumbled feta cheese, for serving

INSTRUCTIONS

• With the side of chef’s knife, bash cucumbers slightly to crush, halve lengthwise, then cut each into 6 chunks. Transfer cucumbers to bowl and toss with 2 tsp salt. Let sit for 10 minutes.

• Meanwhile, in large bowl, whisk together lemon juice and honey, then add olive, capers, oregano, and 1/4 teaspoon each salt and pepper. Whisk to combine. Then Add onion, jalapeño, and chickpeas and toss until well blended. Let sit for at least 10 minutes. 

• Transfer cucumbers to colander and rinse, then dry the cucumbers with paper towels to remove as much water as possible. Add to bowl with dressing, along with tomatoes and parsley, and toss to combine. Top with feta and serve.

Lemon Herb Grilled Chicken

https://www.feastingathome.com/grilled-lemon-herb-chicken/

Chickpea Salad

https://www.goodhousekeeping.com/food-recipes/healthy/a39876792/chickpea-salad-recipe/